APPETITE VS. HUNGER - PowerPoint PPT Presentation

APPETITE VS. HUNGER. What is Appetite?. It is the desire to eat. Affected by external factors; psychological Often in the absence of hunger Example smelling/seeing fresh baked cookies Prompts the question: What do I want to eat?

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Cues tell us we are hungry, such as an empty or growling stomach, a decrease in blood glucose levels, and alterations in circulating hormones (e.g., increased glucagon and ghrelin and decreased insulin).

the physiological and psychological experience of “fullness” that comes after eating and/or drinking.

A number of factors influence the experience of satiety including gastric distention, elevations in blood glucose and alterations in circulating hormones (e.g., increased insulin and cholecystokinin, and decreased glucagon).

Social. Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.

Emotional. Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety, or loneliness as a way to "fill the void."

Situational. Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.

Thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.

Physiological. Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.

Exercise portion control. The old expression "your eyes are bigger than your stomach" may be sage advice. Researcher Barbara Rolls and her colleagues at Pennsylvania State University have found that the more food you're served, the more you're likely to eat. The theory is that the environmental cues of portion size override the body's cues of satisfaction.

Eat foods that are bulked up with water or air, which gives them more volume and makes them more satisfying. Increasing the bulk in your meals helps fill your belly, signals satiety to your brain, and allows you to feel full on fewer calories. Broth-based soups, stews, hot cereals, and cooked grains are good examples of the foods that go the distance.

Fiber can help satisfy hunger and reduce appetite. Choose high-fiber foods like fruits, vegetables, legumes, popcorn, and whole grains. Starting a meal with a large salad can help you eat fewer calories during the meal because of the fiber and water content of greens and vegetables. Also keep in mind that fresh fruits have more fiber and water than dried ones.

Avoid the buffet line. When there are lots of choices, most people eat more. Keep it simple, limit the number of courses, and fill up on the high-fiber foods first.

Include lean protein in your meals and snacks to help them last longer in your stomach. A handful of nuts, some low-fat dairy, soy protein, or lean meat, fish, or chicken will tide you over for hours.